Namaste and welcome to this brief meditation.
This meditation is designed to allow you to release and let go of something that no longer serves you.
And at the same time when we let go of something that creates space inside and in our life to take on something new.
So we'll begin now by settling into our meditation posture.
So if you're sitting on a chair just have the legs uncrossed,
Both feet flat on the ground.
If you can try not to have any shoes on,
Bare feet is best if you can do that.
And let your hands rest either on your thighs or in your lap.
Have your back away from the chair so the spine is supporting itself if you can.
If you're sitting on a meditation cushion or perhaps your yoga mat,
Then you may like to have a normal meditation posture,
Whatever one feels comfortable for you.
And if it's uncomfortable for you to have your legs crossed,
Then you can have them extended away.
You can place something underneath the knees if you wish,
If your legs are straight,
To soften the tension between the hamstrings.
Whichever posture you're sitting in now,
Think about your spine and lengthen up through the spine,
Bringing the crown of the head up towards the ceiling.
Have the chin parallel to the ground so you're neither looking up nor down.
And if it's comfortable for you now,
Close your eyes.
Be aware of the contact between your body and the earth beneath you,
Just feeling that connection with the floor.
And then become aware of your breathing,
Noticing the whole of each in-breath and the whole of each out-breath.
And as you settle into the body's natural rhythmic breathing pattern,
Be aware of your body becoming softer,
Yet still alert.
And then begin to consider now something that you would like to let go of,
Something that no longer serves you in your life,
That perhaps once was useful for you,
But now no longer serves.
That may be something like anger,
Sadness,
Impatience,
Intolerance.
It may be an old habit that you'd like to get rid of.
Just considering now what it is that you'd like to let go of.
And then whatever that is,
Just distilling it down into one word.
And then considering what it is that you would like more of in your life,
Something that you would like to receive.
Perhaps it's peace,
Energy,
Friendship.
Just considering now what it is that would serve you in your life at this moment.
And again,
Distilling whatever it is that's come to mind into one word.
So now we know what it is that we'd like more of and what it is we'd like to let go of.
And beginning the practice now,
Bringing your attention back to your breathing.
And on your next in breath,
Repeating whatever word it is that represents what you would like more of.
What would you like to breathe in more of?
And as you breathe out,
Breathing out and letting go of whatever it is that you would like to release.
Repeating the word that represents whatever it is that you'd like to release.
Every in breath now breathing in whatever it is that you would like more of.
And every out breath releasing and letting go of whatever no longer serves you.
And allowing the body to breathe in its own natural rhythm.
Allowing the words that you're repeating to rest gently on your breath.
Breathing in and receiving.
Breathing out and releasing.
And if your mind wanders off,
As soon as you notice just gently bring it back.
Breathing in and receiving.
Breathing out and releasing.
And then allowing your mind to let go of the words now.
Just noticing your breath.
And becoming aware once more of the connection between your body and the floor.
Being aware of how you feel in your mind.
How you feel in your body.
And how you feel in your heart.
If it's comfortable for you,
You may like to bring your hands together in front of the heart.
Palms resting against each other.
Dipping the chin slightly now.
Thanking yourself for giving yourself this time.
Reaffirming your intention to breathe in whatever it is you would like more of.
And breathe out and release whatever it is that no longer serves you.
When you're ready lifting the chin and opening the eyes,
Releasing the hands down.
Thank you for joining me in this practice.
Om Shanti Shanti Shanti.
Peace.
Peace.
Peace.
